Chicken Parm, the Ultimate Protein Hack

Ingredience

615g (22oz) chicken breast

5g (1 tsp) Olive oil

Salt, pepper, garlic

100g marinara of choice*

90g 2% cottage cheese

20g parmigiano reggiano

Oregano, red chili flakes

I used Rao’s, which is a relatively high fat marinara. You can cut the calories and fat macros by using a fat free sauce

This isn’t 147g of Protein”

22oz Chicken Breast = 128g Protein

100g Marinara = 1.5g Protein

90g Cottage Cheese = 11.5g Protein

20g Parmigiano Reggiano = 6g Protein

128 + 1.5 + 11.5 + 6 = 147g Protein 💪

You can only absorb 30g of protein at once”

This is a myth that has been debunked for many years, we now know that up to 100g of Protein in one sitting is useful for muscle building purposes

This obviously has more than 100g, BUT, given protein is the most satiating macro-nutrient, eating above 100g isn’t a “waste” since it’ll just be an incredibly satiating meal

Just to reiterate, muscle building is not the only purpose of consuming protein - and eating more than 100g isn’t a “waste” by any means. This is meant to be an incredibly satiating meal due to the protein content, which makes it very useful if your goal is weight loss

You can also just split this into two meals and get 75g per meal

This is meant to be a very low effort, minimal ingredient recipe for those days you don’t really feel like cooking, but still want to hit your protein goals with a delicious meal

Cooking entirely on a sheet pan with parchment paper also means there’s literally no dishes afterwards

Pair this with a side salad, roasted vegetables, or a serving of pasta if you want to round out the dish 🤌